You can easily make your own nutrient dense bone broth from the bones of beef, bison, fish, lamb, poultry (chicken, duck, goose, turkey) or venison. To avoid toxins, choose bones from animals that are organic, pastured, grass-fed and wild caught. Bones that contain cartilage are an excellent choice. They will produce a nutrient rich gelatin. I also recommend adding bones that include visible meat to enrich the flavor of your broth. The vegetables and spices are added both for flavor and added nutrients. Below you will read everything you need to know about making bone broth at home.
Here are several places to find bones for your stock:
- Keep all of your leftover bones from roasted chicken, a bone in roast, etc.. I store mine in a freezer bag in the freezer.
- Find a local butcher that processes the whole animal. If they do not carry the bones, they may be able to order them for you.
- Purchase bones from farmers who raise grass fed animals. Check out EatWild http://www.eatwild.com/products/index.html
- Ask your hunting friends to save bones for you during hunting season and store them in your freezer.
- Check with your grocer. Whole Foods sells soup bones
- Order online- U.S. Wellness or Tropical Traditions are good options
Types of bones that work best:
Beef – Choose marrow rich bones like knuckles, joints, neck and feet. For flavor, add meaty bones like oxtail, shank, and short ribs.
Pork – Pig’s foot can be added to any broth recipe and it will not affect the flavor.
Poultry – Use the full carcass of the bird including necks, backs and feetAdd extra wings and thighs to chicken or turkey bone broth.
Wild Game – Avoid using the spine. Deer, moose, elk and antelope work well.
Fish – Only cook fish broth for one hour to avoid a fishy taste. Cooking longer can cause the oils to become rancid. Fishmongers will often save fish bones for you for free. Use carcasses from non-oily fish such as cod, haddock, hake, sole and snapper. Avoid carcasses of oily fish such as salmon, tuna, herring and swordfish. Tip: Chop all of your veggies more finely than with other bone broths so that the flavor will release better in the shortened cook time.
Creamy Chicken "Rice" Soup
- 6 cups chicken broth
- 1 13.5 oz can coconut milk
- 2 cups cooked chicken shredded
- 1-2 Tbsp olive oil
- 2 cloves garlic minced
- 1 Tbsp ginger julienned
- Salt and black pepper to taste
- 2 cups cauliflower rice
- 2 green onions chopped
- 4-5 sprigs fresh cilantro chopped
- In a soup pot, bring the chicken broth to a slow boil over medium heat. Add chicken and coconut milk and boil 10-12 minutes.
- Meanwhile, add the oil to a skillet over high heat. When the oil starts to smoke, add the garlic and saute until golden brown and crispy, 1-2 minutes.
- Stir the oil and garlic into the soup. Add the ginger. Taste and season with salt and pepper.
- Heat the cauliflower rice on the stovetop or in the microwave until just heated through.
- Evenly divide the cauliflower among serving bowls. Top with soup. Garnish with green onions and cilantro.
- If you like a heartier soup, add chopped celery, carrots and onion to instruction 1 and allow to boil until vegetables are tender.
- If you prefer a brothy soup over a creamy soup, simply omit the coconut milk.
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